Rustic Fish Stew A tomato based fish soup rich in flavor that can be made ahead of time – perfect with a slice of crusty French bread
U.S. Metric 2 tsp Olive oil 10 mL 1 each Onion, yellow, diced 110 g 2 cloves Garlic, minced 2 cloves 1/4 tsp Cayenne (optional) 0.75 g 1/4 tsp Red Pepper Flakes 0.75 g 2 each Bay Leaf, dried 2 each 1/2 cup White Wine, dry 120 mL 2 (15 oz.) cans Diced Tomatoes, canned, no salt added 2 (425 g) cans 3 cups Vegetable stock, unsalted 711 mL White fish, such as cod, haddock, rockfish, drum, 1 lb 455 g halibut etc., cut into 2” chunks Cannellini Beans, canned, low sodium, rinsed, 1 (15 oz) can 1 (425 g) can drained 3 cups Baby Spinach 90 g 2 Tbsp Basil, chiffonade 8 g 1 Tbsp Oregano, fresh, chopped 4 g 1/4 tsp Salt 1.6 g 1/4 tsp Black Pepper, ground 0.6 g
Preparation: 1. Gather all ingredients and equipment. 2. Preheat the oven to 350°F(180°C). 3. Gather all the ingredients and equipment. 4. Heat the olive oil in a medium-large pot over medium heat. Add the onion and sauté until translucent, about 3-4 minutes. Add the garlic, cayenne, red pepper flakes and bay leaf and continue to sauté for another minute, stirring often. 5. Deglaze pan with wine. Add diced tomatoes and stock. Increase heat and bring to a boil, then reduce to a simmer and cook until slightly thickened, about 20 minutes. 6. Add the fish and beans and cover with a lid. Reduce heat to low and cook for about 5 minutes, or until fish is tender and reaches an internal temperature of 145°F. 7. Add the spinach, basil, oregano, salt and pepper. Turn off the heat and allow to sit for 2 minute, uncovered. 8. Serve hot and enjoy!
**Chef's Note: Serve with a slice of toasted whole grain bread rubbed with garlic for dipping.
**Nutrition Facts on Reverse 7/13/20 Copyright 2020 • Health meets Food™ • All Rights Reserved • No part of this may be used in any way without prior written permission Nutrition Facts 4 Servings Serving size 1 1/2 cups Amount per serving Calories 290 Total Fat 4 g Saturated Fat 0.5 g Trans Fat 0 g Monounsaturated Fat 2 g Cholesterol 50 mg Sodium 310 mg Total Carbohydrate 27 g Dietary Fiber 10 g Total Sugars 8 g Includes 0 g Added Sugars Protein 28 g Vitamin D 5 % Calcium 15 % Iron 24 % Potassium 1400 mg Phosphorus 365 mg
7/13/20 Copyright 2020 • Health meets Food™ • All Rights Reserved • No part of this may be used in any way without prior written permission